Fall Harvest Bowl

Embrace the essence of autumn with this Fall Harvest Bowl, a nourishing and vibrant meal that celebrates the season's best produce. This wholesome dish features a base of hearty wild rice topped with tender roasted sweet potatoes, crispy Brussels sprouts, and protein-packed chickpeas. It's the perfect balance of flavors and textures, designed to satisfy and energize.

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Fresh apple slices and crunchy celery add a bright contrast to the roasted elements, while toasted almonds and creamy feta cheese provide a rich finish. Everything is tied together with a tangy maple-dijon dressing that enhances the natural sweetness of the autumn vegetables.

Ingredients

• Grains: 1 cup wild rice (uncooked), 2 cups water or vegetable broth
• Vegetables: 2 medium sweet potatoes (peeled and diced), 1 lb Brussels sprouts (trimmed and halved), 1 bunch kale (stems removed and leaves chopped), 2 stalks celery (thinly sliced), 1 medium apple (cored and diced)
• Legumes: 1 can (15 oz / 425 g) chickpeas (drained, rinsed, and patted dry)
• Nuts & Cheese: 1/3 cup sliced almonds, 1/2 cup feta cheese (crumbled)
• For Roasting: 3 tbsp olive oil (divided), 1/2 tsp smoked paprika, 1/2 tsp garlic powder, salt and black pepper to taste
• Dressing: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tsp maple syrup or honey, salt and pepper to taste

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Instructions

Step 1

Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.

Step 2

Toss diced sweet potatoes and halved Brussels sprouts with 1.5 tbsp olive oil, salt, and pepper. Spread on one baking sheet.

Step 3

Toss chickpeas with 1.5 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on the second baking sheet.

Step 4

Roast vegetables and chickpeas for 25–30 minutes, tossing halfway through, until golden and crisp. Let cool slightly.

Step 5

While roasting, cook wild rice: In a saucepan, combine wild rice and water (or broth). Bring to a boil, reduce to a simmer, cover, and cook for 35–40 minutes until tender. Drain excess liquid if needed.

Step 6

In a large bowl, massage chopped kale with a pinch of salt until softened, about 1–2 minutes.

Step 7

Prepare the dressing: Whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup (or honey), salt, and pepper.

Step 8

To assemble: Divide kale, wild rice, roasted sweet potatoes, Brussels sprouts, chickpeas, apple, and celery among four bowls.

Step 9

Drizzle each bowl with dressing, then top with sliced almonds and crumbled feta.

Step 10

Serve immediately, or chill for a cold salad bowl.

Zusatztipps für die Zubereitung

For the best results, ensure you have the required tools: two baking sheets, a saucepan with a lid, a large mixing bowl, a small bowl or jar for dressing, and a sharp knife. When preparing the kale, massaging it with salt is a crucial step to improve texture and flavor. Note that this dish contains dairy (feta) and tree nuts (almonds). For a nut-free version, omit the almonds; for dairy-free, omit or substitute the feta.

Varianten und Anpassungen

This bowl is highly adaptable. You can substitute quinoa or brown rice for wild rice if preferred. For a vegan-friendly version, simply omit the feta or use a plant-based alternative. For extra flavor and crunch, try adding dried cranberries or pumpkin seeds to the topping mix.

Serviervorschläge

This Fall Harvest Bowl is delicious served warm but also holds up well as a cold salad bowl. It pairs beautifully with a crisp white wine such as Sauvignon Blanc. Each serving provides approximately 470 calories, 22g total fat, 56g carbohydrates, and 14g protein, making it a complete and satisfying meal.

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Whether you're hosting an autumn gathering or simply looking for a wholesome dinner, this Fall Harvest Bowl brings the best of the season straight to your table. Enjoy the comforting combination of roasted vegetables and fresh ingredients in every bite.

Whisk eggs, batters, sauces, and cream smoothly for baking, cooking, and everyday meal prep.

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Questions & Answers About This Recipe

→ Can I make this bowl ahead of time?

Yes, prepare components up to 3 days in advance. Store roasted vegetables, rice, and dressing separately in airtight containers. Assemble bowls just before serving to maintain optimal texture and freshness.

→ What can I substitute for wild rice?

Quinoa, brown rice, or farro work beautifully as alternatives. Adjust cooking time according to package directions. Each grain brings its own texture while complementing the roasted autumn vegetables.

→ How do I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative. The bowl remains satisfying and protein-rich thanks to chickpeas, wild rice, and almonds. Cashew crumbles also make an excellent dairy-free topping.

→ Can I use frozen vegetables instead of fresh?

Frozen Brussels sprouts and sweet potatoes work in a pinch, though fresh yields better texture. Thaw and pat thoroughly dry before roasting. You may need to extend roasting time by 5-10 minutes to achieve proper caramelization.

→ What protein additions work well?

Grilled chicken, roasted tofu cubes, or pan-seared salmon complement these flavors beautifully. For plant-based options, add hemp hearts, pumpkin seeds, or extra chickpeas to boost protein content while maintaining vegetarian status.

→ How should I store leftovers?

Keep components separated in airtight containers for up to 4 days. Reheat roasted vegetables and rice in a 350°F oven for 10 minutes. Store dressing separately and add fresh toppings like almonds and apple just before serving.